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What are the Health Benefits of Walnuts?


Walnuts are one of the most popular snacks that are consumed across many countries throughout the world. They are also incorporated into several dishes across different cuisines in the culinary world. Walnuts are part of the tree nut family. This food family includes cashews, hazelnuts, macadamia nuts, pecans, pine nuts, pistachios, and walnuts. Walnuts are the oldest tree foods known to man according to historians around the world. Walnuts are best known for their hard shells and brain-like shape. They are native to ancient Persia but are grown all over the world. Buy walnuts from reputed sources to get the best quality ingredients that you can buy.


Walnuts are grown from walnut trees that are scientifically classified and known as the “Juglans” tree. Walnuts are rounded, single-seeded fruits of the walnut trees mainly used as a culinary ingredient after it ripens fully. After walnuts are fully ripe, the husk of the fruit is removed to reveal the walnut shell which is wrinkly in its appearance. During the ripening process, the husk becomes brittle and the shell becomes very hard. The shell covers the kernel which is typically made up of two halves separated by a partition. The seed kernels which are commonly available as shelled walnuts are covered in a brown seed coat that contains several antioxidants. These antioxidants protect the oil-rich seed from oxygen which thereby prevents rancidity and rot. Walnuts are typically late to grow leaves as they only begin to bloom not until more than halfway through the spring season. It is advisable that vegetable gardens should not be planted close to them as walnuts secrete certain chemicals that prevent surrounding vegetation from growing. When you buy walnuts ensure that it is of high quality so that it can be used for a prolonged period.


Walnuts are typically consumed as a standalone snack or combined with other dishes or desserts. It is used as an ingredient in various dishes across different culinary cultures. In supermarkets and local grocery stores, walnuts are sold as a whole, chopped, or ground into a flour texture. Walnuts are also rich in oil content which is why walnuts are mainly obtained by the commercial industry. The oil extracted from walnuts has a sweet and pleasant taste. This oil is used to prepare several dishes across different cultures and flavour profiles throughout the culinary world. Walnuts can be used to make desserts such as cakes, pies, halwas, ice creams, cookies, etc. They are also used to make different types of sauces, chutneys, dips, etc. Walnuts are also used to bake flatbreads, shortbreads, etc. Walnuts can also be incorporated into popular food items such as salads, meat dishes to add a crunch amidst the flavour explosion of the prevalent dish. Buy walnuts and store them in appropriate conditions to own a very useful ingredient that can be incorporated into both sweet and savoury dishes. Walnuts are also an excellent source of nutrition and have various medicinal benefits that help keep the human body healthy. Let us 


1. Rich in Antioxidants


Walnuts are known for their higher antioxidant activity than any other tree nut. This is due to the presence of vitamin E, melatonin, and plant compounds called polyphenols which are found to be very active in the brittle skin of walnuts. Scientific research has also found that eating a meal rich in walnuts helped prevent oxidative damage of LDL cholesterol after eating whereas consuming a fat meal didn’t show similar results. Oxidized LDL tends to build up in your arteries causing atherosclerosis. So buy walnuts and incorporate them into your meals from time to time to prevent oxidative damage in your body.


2. Promotes Weight Loss


Walnuts are popular for their ability to regulate one’s weight loss. Walnuts are known for being calorie-dense but scientific studies have proven that the energy absorbed from them is 21% lower than what is to be expected from their nutrients. Eating walnuts has proven to suppress one’s hunger and control their appetite and thus help lose weight through accumulation. Buy walnuts and consume them in moderation to control your appetite and reduce the amount of food you consume to reduce or control your weight.


3. Lowers Blood Pressure


High blood pressure is the leading cause of the onset of various chronic diseases such as heart disease and stroke. Studies have suggested that eating a walnut-rich meal may help lower blood pressure even in people who regularly experience high blood pressure and in healthy people who undergo stress. This is due to a large amount of nutritional content as well as the presence of several antioxidants in walnuts. So buy walnuts and incorporate them into your daily diet to consistently lower your blood pressure.


4. Improves Brain Functions


The appearance of the shell of the walnut resembles a tiny brain according to most people. It is also a healthy coincidence that walnuts are good for improving brain functions and maintaining a healthy mind. Nutrients present in walnuts such as polyunsaturated fats such as polyphenols and vitamin E help reduce oxidative damage and inflammation that occur in your brain. As a result, always make sure to buy walnuts from reputable vendors and incorporate them into your diet to improve brain functions and keep your mind fresh. 


5. Improves Male Reproductive Health


Typical diets that are high in sugar, refined grains, and processed foods have been linked to the decline of sperm function in males. Consuming walnuts may help support sperm count and male fertility. Research has suggested that eating walnuts may help protect sperm by reducing oxidative damage in their membranes. So buy walnuts and consume them in moderation to counteract the harmful effects of your daily diet which affects your fertility health.


6. Promotes Healthy Ageing


Good physical functioning is essential for maintaining your mobility and strength. Following healthy eating habits pave the way for maintaining your physical abilities. Though it is high in calories, walnuts are packed with essential vitamins, minerals, fiber, fats, and plant compounds which help support good physical functioning as one age.


7. Reduces the Risk of Cancer


Scientific studies have concluded that eating walnuts may reduce the risk of certain cancers such as breast, colorectal, and prostate cancers. Walnuts are rich in polyphenol ellagitannins which are converted by certain gut microbes into compounds called urolithins. Urolithins have anti-inflammatory properties that protect against these types of cancers. Buy walnuts and incorporate it into some of your favourite dishes to reap the health benefits it provides.


8. Decreases Inflammation


Inflammation is the root of several diseases such as type 2 diabetes, heart diseases, neurodegenerative diseases such as Alzheimer’s and cancer. The polyphenols present in walnuts can help fight oxidative stress and inflammation. The presence of some of the bacteria present in our guts converts some of the compounds present in walnuts to urolithins which have been found to protect against inflammation. So buy walnuts online and consume them in moderation to protect your body against inflammation and the onset of several chronic diseases.



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